Protein Intake Calculator
Estimate daily protein needs based on body weight and fitness goal.
How this calculator works
How to use this calculator
Enter your body weight, choose kg or lb, then select your goal. The calculator estimates a daily protein range in grams.
Formula used
Protein Target = Body Weight in kg × Protein Factor. The calculator uses different gram-per-kilogram ranges depending on goal.
Example calculation
For a 70 kg person with a muscle gain goal, the estimate is 112–154 grams of protein per day.
What the result means
The result gives a general daily protein range. Individual needs can vary based on age, training, body composition, total calories, health status, and dietary pattern.
Frequently asked questions
Should I use current weight or goal weight?
For most people, current weight is fine. People with a high body-fat percentage may prefer using target weight as a practical estimate.
Is more protein always better?
Not necessarily. Protein needs depend on goals and overall diet.
Is this medical advice?
No. Consult a qualified professional for personal nutrition guidance.